Heading towards gentle sleep We're offering a Sephrology session.
To make the most of this relaxation therapy,
Find a quiet spot where you can sit or lie down without being disturbed.
Switch your phone to silent or airplane mode and let me be your guide.
Get yourself really comfortable with your feet firmly planted on the ground.
I suggest you close your eyes for the entire session to isolate yourself from the outside world,
The surrounding noise and everything else around you.
Inhale gently,
Then exhale,
Letting yourself go in this comfortable position without any tension.
Relax the muscles in your face,
As you already know how to,
Starting with your forehead,
Then the muscles all around your eyes.
Take a natural breath.
Let your cheeks out and the inside of your cheeks.
Unclench your teeth and lift your tongue off your palate.
And your chin is relaxed.
I suggest you release the tension from your scalp,
Starting from the bottom of your neck and going up very slowly along your head,
As though you were trying to smooth the folds on your scalp.
Now,
The next time you breathe out,
Loosen your shoulders,
Neck and the back of your neck.
Find a balanced posture with no tension in your head.
Loosen up the upper part of your arms,
Your forearms,
The back of your hands and each finger.
Become aware of the shape of this second system without any tension in your neck,
The back of your neck,
Your shoulders and upper arms.
Maybe you can hear your heart beating strongly but calmly or perhaps not.
Feel your ribcage as it rises each time you inhale,
Then calmly lower your ribs as they shift sideways.
And I suggest that the next time you exhale,
You let the inside of your arms go,
The inner part of your arms,
Your forearms,
The inside of your hands,
The palm of your hands,
As far as the tips of your fingers.
Each time you breathe out,
Relax your fingers,
Hands,
Arms and shoulders more and more deeply.
Feel the sensation of heaviness,
Of letting go and relaxing.
Loosen your back,
Belly and lower back.
Let it soften and bend and release the tension.
Feel your abdominal ring untightening.
Relax your gluteal muscles,
Your lower abdomen,
Perineum and thigh muscles.
The upper part of your thighs,
Then the lower parts.
Your outer thighs,
Then your inner thighs.
Your knees become looser,
Your calves drop and let your ankles go.
The tops of your feet and now the soles,
Especially the arches.
Become aware of the shape of the lower part of your body,
Which is relaxed and stress free.
Maybe you can let your feet sink deeper and deeper into the floor every time you exhale.
And I suggest you let go of the tension in your spine,
Starting from the coccyx,
As though you wanted to smooth out the tension on either side of your spine.
Go up very slowly,
The lumbar area,
Your spine,
Your shoulder blades,
Then your cervical vertebrae.
Take the time to smooth out the folds on each side of your spinal column.
Relax and relax some more,
Please.
A pleasant feeling in your body.
Relaxed and stress free.
Now you're going to let a word come to you that conjures up calmness,
Safety,
Confidence and well-being,
Peace of mind and harmony.
Choose a word that is right for you and let it come naturally.
Take the first word that comes into your head.
When it has come to you,
Gently move your right index finger.
So now you're going to focus on this word throughout the session and not change it.
This word evokes pleasant feelings for you,
And I am going to suggest that as you breathe in,
You summon this word,
And as you breathe out gently,
That you say this word in your head.
And let sensations come over you that evoke this pleasant word.
Over the skin on your face.
Each time you breathe in,
Summon up the word you've chosen.
And as you breathe out gently,
Utter this word in the direction of your face.
Then towards your head and as far as your brain.
As you inhale,
Summon the word you've chosen without changing it.
And then as you breathe out harmoniously and gently,
Release the word by saying it in your head and letting it slip inside your head.
Then your neck and throat.
Maybe as though you're wrapping yourself up in a silk scarf that is soft and comfy.
And breathe out gently as you say the word and let it slip along your arms,
Then your shoulders,
Your arms again,
Your upper arms,
Forearms and fingers.
As you breathe in and out,
Repeat the word in your head,
Sliding it across your chest and into your lungs.
And all along your spine,
From top to bottom.
Along the inside of your arms,
As far as the tips of your fingers.
Carry on breathing in and summoning the sensations that the word evokes for you.
And as you breathe out gently and harmoniously,
Release and spread this word by saying it mentally to the inside of your belly and as far as the bottom of your belly.
And you're going to release and spread this word along your legs to the soles of your feet each time you breathe in.
Harness the sensations that this word conjures up for you.
Then as you breathe out gently and harmoniously,
Spread it along your legs to the ends of your toes.
And I suggest you choose a part of your body that you want to strengthen.
A part that you feel is more fragile and weak and which you want to make stronger.
And you're going to use your breathing and the word you've chosen to fill up this area with the sensation of softness,
Comfort and relaxation that the word evokes for you.
Stay focused on the particular area you've chosen.
And release your word all around this area and right up inside it.
Store this word in a corner of your field of consciousness and take a break so you can integrate everything.
So you can feel the high points of the session,
A particular spot perhaps,
Or just enjoy this relaxed state.
You're going to activate three capacities.
The capacity of trust.
Trust in your trust in others.
Activate harmony.
The feeling of well-being.
Both physical and mental.
Hope.
Hope in your plans.
And for the people who are dear to you.
When you want to,
Breathe in very briskly three times.
Now,
Begin your muscle exercises again,
Starting from the lower body,
Your ankles,
Feet and toes.
The tops of your feet and the soles.
Take a moment to feel your entire body,
Perhaps the more relaxed,
More agreeable spots.
And you're going back gradually along your legs,
Buttocks and back,
As well as your fingers and hands.
Your wrists.
Stretch your arms.
Inhale.
Stretch and stretch yourself out completely.
And really slowly,
Move your neck without hurting yourself.
Activate your lower jaw and the muscles all around your mouth,
Nose,
Eyes and forehead.
Breathe and stretch out.
You feel completely relaxed.
When you've stretched and breathed out properly,
If you wish,
You can open your eyes or not.
Take all the time you need to wake or sleep.
